INJURY PREVENTION

WARM UPA brief warm up should precede all workouts. Warm ups should last about 5-15 minutes and should consist of activities like light walking or jogging or low resistant stationary biking followed by a brief stretching period.

STRETCHING IS A NECESSITY FOR INJURY FREE RUNNINGStretching movements should never be stiff or jerky.

Stretches should be held for 30-40 seconds gently and gradually for 3-4 repetitions. Never stretch to a point of pain.Light stretching can be done before a run; however, quality stretching is preferred after your run when your muscles are warmed up as part of your cool-down routine.Stretching helps muscle recover from workout quickly and reduces the possibility of delayed soreness or scarring related to micro-traumas in muscles during long distance running.STRENGTH TRAININGOne of the best things you can do for you running and injury prevention is to incorporate a strength training program into your weekly schedule.See the strength training page for more information.KEEP YOUR TRAINING SCHEDULE CONSISTANT BUT FLEXIBLEListen to your body. All good training schedules assume you are not experiencing any unusual pains before, during or after a run. Don’t hesitate to modify your workouts based on how you feel and talk to coach Ron about what you are feeling. Although it is essential to be as consistent as possible regarding your training becuase your body will et used to the schedule it is on and what you are asking of it from day to day, take it easier if your legs are feeling tired or sore. Remember to talk to coach Ron and/or a physical therapist if you have any concerns or questions. Do not make up a missed workout.STAY HYDRATEDHydration before, during and after your runs is imperative, not just for race day. Staying hydrated helps muscles heal by flushing away waste products of over use. It is possible to over hydrate. See related hydration information.COOL DOWNVery slow jog and then walk to cool down, then perform at least 10-15 minutes of specific stretches after every workout. This will allow your heart rate to return to normal and prevent muscle stiffness.CROSS TRAIN TWO OR THREE DAYS A WEEKInclude a couple of days of cross-training exercises such as swimming, biking, or exercise machines. This will not only help prevent injuries, but will also improve your running performance.SLEEP!Sleep is when the body manufactures hormones that help you heal from the day’s wear and tear. Consistently try to get 8 hours of sleep.INCORPORATE A DAY (OR TWO) OF REST WEEKLY